Friday 131122
"Willy"Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood
Post time to comments.
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U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.
Rowed 1000m, 250m, and 500m otherwise as rx'd. Squats unbroken in 1 and 3. Round two was a struggle the whole way round.
ReplyDeleteTT= 32:59
Justin, very nice. Cool you posted the picture and all as well... nicely done.
ReplyDeleteI've had a cold for the past two days... buddy came over today and we wanted to try a WOD that the local gym put up the other day, I reccommend it.
100 renegade rows with 40 lb dumbbells (plank position held, pull db up to chest, alternate hands)
100 KBS 55 pounds
100 dumbbell snatches from DB on ground (40 lb DB)
100 kettle bell front squats (1 KB @ 55 lbs)
AND, while you are doing all of this, every minute on the minute (EMOM) do 5 pushups. Nasty.
Took me 23 minutes.
Tomorrow we head up to ski country for 4 days... so no WODs.
Later
Hey guys back from the mountains, we had like 15 people over this morning for a huge Turkey Day WOD, it was awesome. I subbed rowing as well... but for squats I did 155 lbs and 8 reps, KBS I did 16 reps and 55 lbs. TT 29:09. That is a lot of rowing. Hardest part was the 1K rows. I have MUCH to be thankful for.
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